Workout for 3/13/2017

Odd Object/Gymnastics Conditioning, Mid-Duration

“CrossFit Open 17.3”
 3 rounds:
 6 pull-ups
 6 snatches
 3 rounds:
 7 pull-ups
 5 snatches
 3 rounds:
 8 pull-ups
 4 snatches
 etc.
Snatches: ascending load from round to round.
Pull-ups: SC=jumping, RX= C2B

Weightlifting Strength Development Progressive Series- Week 1 of 4

Shoulder or Push Press:
Load:
 Set 1: 5 x 65%
 Set 2: 5 x 75%
 Set 3: Max reps x 85%
Rest as needed between. Max unbroken reps on last set.

After-Hour Balance & Skill Accessory Exercise

Balance: Spend 5-8 minutes practicing single-leg balance.
Skill: 5-8’ of practice on tripleunders or double-unders.

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After
Accessory exercise, record workout results, return equipment.

Before
Check snatch max; if your max >145/105, consider going RX on 17.3. Else, scale.